Wednesday, July 19, 2017

A Brand X Method™ Adult Workout

WARM-UP:
2x
1:00 – bike
10 walking lunges
10 Cossacks
5 wall walk-ups
5 decline push-ups (feet on box 20″)

CONDITIONING:
Death by 10-meter sprint

ACCESSORY:
Advanced
4x
20 banded crunch pull-downs
20 weighted sit-ups

Intermediate
3x
20 banded crunch pull-downs
20 weighted sit-ups

Beginner
3x
10-15 banded crunch pull-downs
10-20 sit-ups

MOBILITY:
3x
1:00 – foam roll back
1:00 – foam roll it band
1:00 – barbell adductors smash
1:00 – cobra pose